This healthy sweet potato casserole is the one you've been looking for all along. Dairy free, refined sugar free, and topped with the perfect crunchy cinnamon pecan topping, it hits the spot without leaving behind any of the guilt or sticky marshmallow goo.
Growing up as a kid, my mom would always make sweet potato casserole for the holidays. You know the one. It's got a pound of sugar just in the sweet potatoes. Then you melt marshmallows on top until it turns into a goopy mess.
When you sit down to eat it, you ask yourself, "Is this a side dish, or dessert?" Then you shrug, eat it, and feel terrible afterwards.
But not with this healthy sweet potato casserole.
Don't get me wrong - this casserole is still more "dessert like" than the other side dishes on your holiday table. However, it's also a much healthier alternative to the traditional marshmallow goo casserole, and contains ingredients that offer health benefits along the way.
The base is made up of cooked sweet potatoes (healthy carbs!), eggs (protein!), ghee (dairy free!), and coconut sugar (low glycemic sweetener!)
The pecan topping is made of pecans (duh) (healthy fat!), almond flour (gluten free!), more ghee (still dairy free!), and more coconut sugar (we might be pushing the glycemic index at this point).
No matter. This healthy sweet potato casserole is delicious and well worth every bite. Even at it's worst, it's better than the alternative.
My favorite part about this healthy sweet potato casserole is that it's not overly sweet. It's definitely one of the sweeter side dishes on the table, but it's not overwhelming.
What's the easiest way to cook the sweet potatoes for this casserole?
If you have an Instant Pot, I highly recommend using it to cook the sweet potatoes. It's mostly hands-off, set it and forget it style. If you're one of those people who has an Instant Pot but is terrified of all the buttons and have never taken it out of the box, follow the steps in my post for How To Cook Sweet Potatoes in the Instant Pot. I promise you will never look back!
Can I make this healthy sweet potato casserole ahead of time?
Want to work ahead and do a little prep work? You can make the sweet potato base and store it in the fridge for up to about 3 days. You can then pre-mix your pecans, almond flour, coconut sugar and cinnamon in the food processor, then store it in a bag.
When you're ready to bake and serve, start by reheating the potatoes. Cover the pan with foil and give the potatoes 20 minutes or so at 350° to reheat. Then, combine the topping ingredients with the ghee, spread on top, and put it back in the oven for 15 minutes or so.
If the topping isn't as crispy as you'd like it, you can pop the broiler on to crisp it up on top. Just be careful to keep an eye on it so it doesn't burn!
- 6 cups cooked sweet potato
- 4 eggs
- 1 cup coconut sugar
- 1 cup ghee
- 2 teaspoon vanilla
- ½ cup coconut sugar
- ⅔ cup almond flour
- 2 cups pecans
- ⅔ cup ghee
- 2 teaspoon cinnamon
- Preheat oven to 350°.
- In the bowl of a stand mixer, or in a mixing bowl with a hand beater, combine your cooked sweet potatoes, eggs, coconut sugar, ghee, and vanilla.
- Mix until smooth.
- Spread mixture into an 8 ½ x 11 casserole dish.
- Pulse pecans in the bowl of a food processor until finely chopped. (If you don't have a food processor, you can smash them in a bag with the bottom of a glass or a rolling pin!)
- Add the almond flour, coconut sugar, ghee, and cinnamon to the food processor and pulse just until combined and you have a sticky mixture.
- Carefully spread the pecan mixture on top of the sweet potato mixture.
- Bake in the preheated oven for 35-40 minutes, until sweet potatoes are set and pecan topping is crispy and browning.
- Remove from oven and serve immediately!
If you like your topping a bit more crispy, pop the broiler on for a minute before removing from the oven. Just be careful to watch it so as not to let it burn!
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